Hip Adduction - Cable

Recommendations: 2-3 Sets, 8-12 Reps, 50-80 Wght

Intermediate Hip Adductors Quads Strength High Low Cable Machine Pull Gym

Purpose: This exercise is a controlled, balanced inner hip exercise for adducting the hip.

Benefits: This is a good exercise for reducing groin injuries from sports.

Stand upright with your feet about shoulder-width apart, at a low pulley machine. If you need to, support yourself by holding onto a vertical pole, a wall or support. Your right side should be closest to the support. Attach the ankle strap with cable to your right ankle. Lift your right leg out to the side, foot pointed forward. Your left supporting foot will be angled slightly outward (to the left). Face forward, not downwards. This is the starting position. Pull your right foot in front of your left ankle with the toe pointing straight ahead. Exhale during this movement. Slowly raise your right foot again, with a slow and controlled movement, to the starting position. Inhale during this movement. Repeat up and down for the required number of repetitions without touching your foot to the ground. Repeat with the left leg. Stand upright with your feet about shoulder-width apart, at a low pulley machine. If you need to, support yourself by holding onto a vertical pole, a wall or support. Your left side should be closest to the support. Attach the ankle strap with cable to your left ankle. Lift your left leg out to the side, foot pointed forward. Your right supporting foot will be angled slightly outward (to the right). Face forward, not downwards. This is the starting position. Pull your left foot in front of your right ankle with the toe pointing straight ahead. Exhale during this movement. Slowly raise your left foot again, with a slow and controlled movement, to the starting position. Inhale during this movement. Repeat up and down for the required number of repetitions without touching your foot to the ground.

There are four groups of muscles that cause movement in the hip joint. They include the gluteal group, the lateral rotator group, the adductor group, and the iliopsoas group. The prime group for hip adduction is, obviously, the adductor group, a group of muscles on the inner hip joint.